E mamae ana te taha mua o tō waewae ina oma, ina hikoi rānei koe? Tērā pea he mate pūhā tēnei!

Whakaarohia, i tīmata noa koe ki te oma pai i te ata, ā, i muri i te hikoi poto, ka pāngia koe e te mamae iti i mua o tō waewae, i te rohe o te wheua hope. I te tuatahi, ka wareware koe. Engari i ia rā, i ia rā, ka rite ki te kino haere o tēnei mamae. Kua pāngia koe e tēnei wheako? He maha ngā wā, ko tēnei mamae e pā ana ki te hunga e takaro hākinakina ana, e oma ana, e pekepeke ana, ka puta mai i tētahi mate e kiia nei ko 'Shin Splints'. Me kōrero noa iho tātou mō tēnei.

He aha ngā Shin Splints?

Ko ngā shin splint he mamae e puta ana i te taha mua o tō waewae o raro, arā, te tibia. Ina koa, ko ngā uaua, ngā uaua, me ngā kiko e karapoti ana i tō wheua shin ka pupuhi nā te nui rawa o te whakamahinga. I ētahi wā ka kiia tēnei e ngā tākuta ko te 'Medial Tibial Stress Syndrome'.

He whara nui rawa tēnei. He mea tino noa i roto i ngā kaitākaro, nā te mea ka pēhia tonutia e rātou ō rātou waewae. Engari kāore he mea hei manukanuka. He maha ngā wā ka taea te whakaora mā te whakamahi i ngā mea ngāwari pēnei i te okioki pai me te hukapapa. Heoi, ki te haere tonu koe ki te whakakori tinana me te kore e aro ki tēnā, ka taea e ia te huri hei whati tibial stress. Koia te mea he mea nui kia mōhio koe ki tēnei.

He aha ngā tohu o te whara o te hope? He aha te āhua o tēnei mamae?

Ko te tohu matua, me te tohu tino kitea o te shin splint, ko te mamae i te waewae o raro. Ka rerekē te mamae i ia tangata, i ia tangata. I ētahi wā, ka mamae pea te wāhi ina pāngia. Tērā pea ka pupuhi.

Kia tirohia ake te āhua o tēnei mamae i te ripanga i raro nei.

He aha tātou ka pāngia ai e ngā wheua o te hope?

I te whakarapopototanga, nā te pēhanga me te ahotea tonu i runga i te fibula te take. Whakaarohia, ina oma koe, ina peke rānei, ka kukume ngā uaua o tō waewae o raro i ngā wāhi e piri ana ki te fibula. I te mea ka puta tēnei kukume tonu, ka tīmata te pupuhi o te kiko e piri ana ki taua wheua.

Ina kore te wheua e whiwhi i te okiokinga e hiahiatia ana hei whakaora, ka piki haere te kino, ka kino haere te mamae. He maha ngā take matua e puta ai tēnei āhuatanga:

• Te tīmata i tētahi kaupapa whakakori tinana hou i te wā kotahi.
• Te pikinga ohorere o te kaha o ngā mahi whakakori tinana o mua (hei tauira, te whakanui ohorere i te tawhiti e oma ana koe).
• Te oma tonu i runga i ngā mata mārō pēnei i te toka, te kirikiri me te uku.

Ko wai te mea tino mōrearea ki te whakawhanake i tēnei mate?

Ahakoa ka taea e te tangata katoa te pāngia e ngā whara waewae, he nui ake te mōrearea o ētahi tāngata.

• Ngā Kaioma: Ina koa ko te hunga e whakanui ohorere ana i te tawhiti o te oma, ko te hunga rānei e oma ana i ngā rori koretake, pūkeko.
• Ngā kaitākaro: Mō te hunga e tākaro ana i ngā hākinakina e tino pēhi ana i ngā waewae, pērā i te whutupaoro, te poitūkohu, me te poipapa.
• Ngā kaihaka.
• Te hunga he papatahi ō rātou waewae, he teitei rānei ō rātou pewa: Kāore pea ēnei tāngata e kaha ki te mimiti tika i te pānga o te oma me te peke.
• Ngā tāngata hōia me te hunga e hikoi ana, e hikoi ana i ngā tawhiti roa hei wāhanga o ā rātou mahi.
• Ngā tāngata e whakakori tinana ana i roto i ngā hū tawhito, kāore e tautoko ana.
• Ngā wāhine he ngoikore te huaora D, he mate kai, he huringa paheketanga koretake rānei.
• Ngā tāngata e pāngia ana e ngā mate angiangi wheua (osteopenia, osteoporosis rānei).

He mea nui pea tēnei?

Kāore te nuinga o ngā whitiki waewae e pāngia e ngā raruraru nui. Engari ko te mōrearea nui ko te pēhanga tonu ki tō waewae, ka taea te huri hei whati ahotea . He whati iti, he pakaru ngawari te whati ahotea i roto i te wheua. Ki te tupu tēnā, me whakamahi pea koe i ngā tokotoko, me mau rānei i tētahi pūtu hikoi motuhake kia ora rā anō te wheua. Koia te mea nui kia whiwhi maimoatanga i te wā tonu ka tīmata te mamae.

Me pēhea te mōhio o te tākuta ki tēnei?

Ina haere koe ki te tākuta, ka pātai tuatahi ia ki a koe mō ō tohumate. Kātahi ka tirotirohia e ia tō waewae. I roto i tēnei whakamātautau,

• Ka kite ahau i tō ara e haere ana koe.
• Ka tirotirohia te waewae o raro, te pona, me te waewae.
• Ka pēhi rātou i ō rātou ringa ki te wāhi mamae.
• Tērā pea ka tonoa koe kia tū ki runga i te waewae mamae, kia peke rānei i runga i taua waewae.

I te nuinga o te wā, ka taea e tēnei whakamātautau te tautuhi i te mate. Heoi, ki te nui te mamae, ki te whakapaetia rānei he whati ahotea, ka tukuna pea koe e tō tākuta kia tirohia he hihi-X. Heoi, he mea nui kia mōhio koe kāore e kitea te rua hautoru o ngā whati ahotea i runga i te hihi-X noa. Nō reira, ki te mea kei te ruarua tonu, ka tūtohutia pea he matawai MRI, he matawai wheua rānei.

He aha ngā maimoatanga mō ngā wheua o te hope?

Ko te rongoā pai rawa atu mō tēnei ko te hoatu i te wā me te okiokinga ki ō wheua me ō uaua kia ora ai. I te nuinga o te wā ka mahia tēnei mā te whakamahi i te huinga o ngā rongoā e whai ake nei:

• Okiokinga: Kaua rawa e takaro hākinakina, oma, me ētahi atu mahi e mamae ai koe mō tētahi wā. Me okioki pea koe mō ētahi wiki, mō te roa atu rānei.
• Hukapapa: Tāpirihia te hukapapa ki te wāhi e mamae ana, e pupuhi ana hoki, mō te 10-20 meneti, e toru ki te whā ngā wā i te rā. Ka āwhina tēnei ki te whakaiti i te mamae.
• Ngā rongoā mamae: Ka taea te whakamahi i ngā rongoā anti-inflammatory kore-steroidal (NSAID) e ai ki ngā tohutohu a tō tākuta. Heoi, me kōrero ki tō tākuta i mua i te tango i tētahi rongoā.
• Ngā Tāpiringa: Tērā pea ka tohutohuhia ētahi tāngata e tā rātou tākuta kia tango i te tāpiringa huaora D3. Kōrerohia hoki tēnei ki tō tākuta.
• Ngā totoro: He pai te mahi i ngā totoro mārie hei totoro i ngā uaua o te waewae o raro.
• Hu tautoko me ngā hu orthotics: Mō te hunga he papatahi ō rātou waewae, mā te whakamahi i ngā tautoko motuhake (orthotics) kua whakanohoia ki roto i ngā hu ka taea te whakaiti i te mamae.
• Whakaora tinana: Mā te āwhina a te kaiwhakaora tinana, ka taea e koe te mahi i ngā mahi whakakori tinana hei whakapakari i ngā uaua o te waewae, hei ārai hoki i te hokinga mai o tēnei mate.

Me pēhea te ārai i te hokinga mai o ngā pakaru o te hope?

He maha ngā mea ka taea e koe te mahi hei ārai i te hokinga mai o ngā kiriuhi waewae. Ki te waiho ēnei hei tikanga māu, ka taea e koe te haere tonu ki te whakakorikori tinana me te kore e whara.

• Whakamahia he takirua hu e tika ana mō te whakakori tinana, ā, he pai hoki te tautoko. Mena he kai-oma koe, he mea pai kia whakawhiti hu i muri i te oma i te 500 kiromita pea.
• Whakanuia mārire te kaha me te roa o ō whakangungu tinana. Kaua e oma nui, kaua hoki e pekepeke i te wā kotahi. Ko te ture pai ko te whakanui ake i tō kaha mā te 10% noa iho ia wiki.
• Whakamahanahia i mua i te whakakori tinana. Totorohia ō uaua.
• Kaua e oma i runga i ngā mata mārō pērā i te uku me te raima. He pai ake te oma i runga i te papa tarutaru.
• Whakangungu-whakawhiti. Kaua e oma i ia rā, engari kauhoe i tētahi rā, eke paihikara i tētahi rā. Mā tēnei ka whakaiti i te pēhanga ki ō waewae.
• Whakarongo ki te mamae. Ki te mamae tō waewae, kaua e warewaretia, kaua e "pēhia". Ko te mamae te tohu a tō tinana kia okioki koe.

Āhea koe me tino kite i te tākuta?

Ka ora te kiri o te waewae i te nuinga o te wā mā te okioki, engari ki te pā mai ētahi o ngā tohu e whai ake nei, me toro atu koe ki te tākuta.

• Mena he tino kino te mamae.
• Ki te kore te mamae e memeha i muri i ētahi wiki o te okiokinga.
• Mena he tino pupuhi te waewae, he whero, he mamae rawa rānei ki te pā atu (he tohu pea ēnei nō te mate pāwera, nō tētahi atu mate rānei).

Mā tō tākuta e whakaū mēnā he wheua pakaru ōu, he mate rānei, pērā i te whati taumaha, ā, māna e tohu te maimoatanga e tika ana.